The Gym Lake Highlands – 1-CrossFit
Warm-up
Warm-up (No Measure)
3:00 bike or row
2x of
8-10 Band shoulder series
5 Tempo overhead squats w band (3211)
4 World’s greatest stretch
Band shoulder series: https://www.instagram.com/p/CGkRdJrn_Rt/?utm_source=ig_web_copy_link
Workout
Metcon (Time)
6 Rounds for time
200m Run
15 KB Swings (53/35)|(35/26)
10 Pull-Ups
Rest 1:00
(Score is time)
18:00 time cap
Run scale: 220m row, 500m bike
Strength
Metcon (No Measure)
EVERY 3:00 x 4 SETS
5-7 Strict Chin-Ups
15/15 SA Banded Rows
(No Measure)